The book "Becoming a Supple Leopard" has a number of great mobility exercises, as well as sections on the theory and how to correctly perform exercises. Highly recommended if you'd like to dig into a book that feels like a textbook.
https://www.amazon.com/Becoming-Supple-Leopard-2nd-Performance/dp/1628600837
It's not so much the exercise or even necessarily the intensity that breaks us down over time - it's often suboptimal form/technique combined with suboptimal recovery that wears our bodies out prematurely.
A lot of people might say a particular exercise is bad for you when it would often be more accurate to instead say a particular exercise done with poor form/technique & poor recovery is bad for you.
Our bones & muscles & connective tissues & nervous systems are designed to work together in specific ways (biomechanics/kinesiology), and many of us are encouraged/motivated to undertake athletic endeavors without also being taught much about how to avoid straining ourselves in ways our bodies are not built to handle well.
If you haven't already, devour everything you can by Dr. Kelly Starrett, from his YouTube channel, to his Becoming a Supple Leopard book, and whatever other interviews, seminars, & guest appearances you can find. K-Star will fix you up from head to toe. Good luck.
Jiu-Jitsu University Paperback – November 17, 2008 by Saulo Ribeiro
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I am reading / re-reading this one. The whitebelt section helped me a bit. (as whitebelt) :)
I started aged 49 with no prior grappling experience, so I know how you feel. I'm just a blue belt, but a couple of things that really helped me:
Good luck!
I started BJJ a few months ago and recently discovered this sub. This is the first I'd heard of this book, so thank you for sharing, /u/Khulo! A quick search for it revealed a lot of praise, so I ventured over to Amazon and ordered it immediately. For others interested, the paperback version is currently at its lowest price ever on Amazon ($20.27). Figured that was worth mentioning!
Is this the abridged version:
The Ultimate Survival Medicine Guide: Emergency Preparedness for ANY Disaster https://www.amazon.com/dp/1629147702/ref=cm_sw_r_cp_api_i_U2HMFbW3GMBCF?_encoding=UTF8&psc=1
If you haven't already, devour everything you can by Dr. Kelly Starrett, from his YouTube channel, to his Becoming a Supple Leopard book, and whatever other interviews, seminars, & guest appearances you can find. Good luck.
Stew's programs are the real deal. I ran his 12 weeks to BUD/S program and weightlifting is really not necessary. The training is mostly endurance based in order to best prepare your body and heart/lungs for whatever training program you may enter. You'll find that a lot of actual military training doesn't involve weight lifting. You don't need to be benching 315 to be a recondo.
I'd even say that if you were to weightlift in conjunction with one of Stew's prep programs, you'd be entering the overtraining threshold and risk injury.
Here is a book you may be interested in: https://www.amazon.com/Becoming-Supple-Leopard-2nd-Performance/dp/1628600837
I'm sure there's a PDF somewhere.
Unfortunately there is no good way to treat difficult patients, wheelchair patients, or stretcher patients. There is a good resource for cleaning up your mobility that I found useful.
https://www.amazon.com/Becoming-Supple-Leopard-2nd-Performance/dp/1628600837/ref=nodl_
The SAS Survival Guide is the best and there's a pocket edition for $7 at amazon. My four year old LOVES this book and I've actually learned a lot from it.
Kelly Starret has tons of videos on mobility, correct walking stance etc. Here is one. His book on Amazon is also pretty good.
But it is? Basic body mechanics - it’s indisputable.
I would recommend everyone purchasing a book called Becoming a Supple Leopard. It has everything needed for any time of form question without any bro-science.
Becoming a Supple Leopard is a great book for mobility. It is very dense and thorough.
So flexibility is definitely a problem that can hurt your progress. I'd recommend this book: Becoming a supple leopard by Kelly Starrett. It is a step by step guide on how to identify what your restrictions are and how to fix them. Great book that has helped many (me included).
This was exactly the position I was in as a white belt. What helped me is along the lines of what others said, following the survive->escape->achieve position->attack model, but that's easier said than done.
First you have to know what a good survival position is in every bad situation. When you're under side control, it's blocking the crossface, hiding your far arm, and using your knee to defend the mount. When someone is on your back it's defending your neck, keeping your elbows tight, scooting low. Pick up Saulo Ribeiro's Jiu-Jitsu University for detailed instructions on all of the basics in each stage of the progression.
Ideally you should be able to hang out in these positions and defend successfully for a 20-30 seconds. If you really commit to a good survival principles when in bad positions, even as a white belt you can hold off a really advanced guy for a surprisingly long time until he dips deep into his bag of tricks to crack your defense or is able to just brute force his way through your defense. I still practice that against brown and black belts: If they take my back and I can hold off the submission for a good while while they're actively looking for it, that's a success. Then the next time I roll with them I can progress to looking for the escape.
Get it. It's mostly pictures, with descriptive text. It covers every basic position/escape/pass, and some submissions.
If you click on the book cover ("Look inside"), you can check out most of the first chapter. After the initial wall of text, the fun begins with pictures:
http://www.amazon.com/Jiu-Jitsu-University-Saulo-Ribeiro/dp/0981504434
There is a steep learning curve, but the reward is beyond words. I think a lot of people quit because BJJ challenges the ego ways beyond just the physical. Go in with an open mind and an attitude of learning and you will do well.
If it turns out you really like it... get a copy of Jiu Jitsu University drill and memorize the survival and escape sections over the course of your first 6 months. It'll accelerate your learning.
Enjoy the class!
Your opponent has mount? Your only goal is to escape mount. Your opponent has your back? You need to get him off of there. Your opponent has passed your guard? You need to get him back in your guard. You need to work on escaping positions and not getting submitted. When your opponent is armbarring you, ask him to go slow and say you want to learn to escape. Saulo's vision is great on this. You can read all about it in his book http://www.amazon.com/gp/product/0981504434?keywords=jiu%20jitsu%20university&qid=1444212361&ref_=sr_1_1&s=books&sr=1-1. It's an excellent resource.
Focus on not even letting him get a wrist or getting one of his arms under one of your arms. Go into lock down.
If you're mounted - stay slightly on your side (one hip off the floor) and use your feet to get half guard while keeping your arms tight to your body and your chin tucked. If you're in side control - stay on your side and curl up to create space, make yourself small. Never put both shoulder-blades on the floor at the same time. And so on. Emily Kwok has a lot of good stuff on dealing with bigger opponents, like transitional escapes.
I also can't recommend this book enough: Jiu-jitsu University. I got it at white belt and I still refer to it at least once a week. It's divided by belt and the white belt section is all survival, it's awesome.
Honestly, the finest "encyclopedia of groundwork" I've read is Jiu Jitsu University by Saulo Ribeiro (JJU).
It doesn't focus on the priorities of Competition Judo Newaza, which is primarily turtle attacks and osaekomi retention/escapes. However, it is probably the finest introduction to groundwork for complete beginners and intermediate players ever put to print, and does cover turtle attacks and osaekomi, albeit in an introductory manner.
JJU features excellent photographs/explanations focusing on groundwork fundamentals presented in a systematic, incremental manner. Furthermore, it features the common mistakes for many of the techniques.
The best thing about it is its layout. It organizes itself according to the priorities each "rank" should be pre-occupied with. (Rank being subjective evaluation and not actual rank). Beginners should focus on escapes, reversals, and survival. Beginner-intermediate should be focused on guard retention. Intermediate should focus on guard passing. Intermediate-advanced should focus on pin positions and attacks. Advanced should focus on chaining submissions.
There is substantial enough overlap with Judo here to constitute a buy for any Judoka.
I too suffer from shin splints horribly. Used to tape up my feet and legs so many days when running as a teen and young adult. Now it can stop me outright. You might check into the Pose Method or the book "The Running Revolution", or even look into zero-drop shoes. I picked up some Altra Rivera 2's recently that have been very helpful for me. My calves are cramping up since I'm re-learning to run without heel strike, but so far, the shins are not causing any issues like so many times before. Another resource I found was in Mark Bell's getting back into running episode and some other guests like Dr. Emily Splichal.
Definitely get things checked out medically to ensure no stress fracture or other more serious issues if you can - or if the pain does not recede. Good luck
The white belt "survival" section in Jiu Jitsu University by Ribeiro was a game changer for me. Learn and practice all the survival positions and get a good defense. This will allow you to build from there.
Also really love Zen BJJ: From Confused White Belt to Confident Blue Belt. This one is more philosophical, but it helps you form a good mindset and philosophy with training.
worth it ?
depends on your goal
do you HAVE to be a blue belt in the next 6 months ?
do you HAVE to win every competition you enter for the foreseeable future ?
why not just watch some youtube videos https://www.youtube.com/channel/UCaOR6f52KgukVspCBaQi5Rg/videos and get a decent book https://www.amazon.com/gp/product/0981504434/
sure, those would be wasteful without rolling, but fine if you're doing group classes
and if you're goal is just to get a little better then $30 for a book is better than $300 for 3 hours of private lessons
Mix it up on your rides. Riding the same route with the same intensity results in being good at that intensity. Some days take it really easy. Some days go harder for periods (15 or 20 minutes) then easy for 5 min, then back harder for 15-20. Some days go even harder for 3-5 min, then easy for 5 min.
this might be old, but I found it super useful when starting out. There is a bunch of information on physiology which is interesting, as well as training plans. (Base building for cyclists)
This book is useful for female physiological considerations (Roar)
If you want to reduce the juries, get this book. It’s called, Rebuilding Milo. Dr Aaron Horschig. Or follow him on; Instagram; squat_university.
Best of luck.
In the Jiu Jitsu University book (Jiu-jitsu University https://www.amazon.co.uk/dp/0981504434/ref=cm_sw_r_cp_api_i_7FKYA6NCKVBNW7DDQ7NT) there’s a nice sequence of triangle, armbar, cross collar choke.
echo the "heavy compound" comment. fyi, a compound lift is one where you are activating multiple muscle groups at the same time. for example, the barbell back squat, which imho is the best lift there is, activates your calves, hamstrings, quads, hip flexors, lower back, and core. when you do compound lifts (squat, deadlift, bench press, shoulder press) your body benefits much more than a single joint lift, like bicep curls for exmaple, which only activate once muscle at a time.
if u want to get into this, reading about it is not optional. its a hard discipline that will get u hurt if u do it wrong. books on form and program design are paramount. best book on form that i like is this. many books on program design exist. hit up other subs to ask their advice on it. seriously, do yourself a favor and read the books. it will change your life. it changed mine...
Let me be third and say that they're incredible. Beyond their website, they have a book, Becoming a Supple Leopard, that is outstanding.
Base Building for Cyclists: A New Foundation for Endurance and Performance https://www.amazon.com/dp/193138293X/ref=cm_sw_r_apan_glt_i_BZ38BMWWJRE3ZFJMG9DY
And
The Cyclist's Training Bible https://www.amazon.com/dp/1934030201/ref=cm_sw_r_apan_glt_i_RSGQ7HX30THXEXQMK1WH
Both these books do a great job explaining base training and periodization in good detail.
https://www.amazon.com/dp/1628604220/ref=cm_sw_r_apan_glt_i_3VGGSQ0VF1ANWHSWBYJQ
This book is a little dry but goes into a lot of detail explaining movement pattern dysfunctions in layman's terms, and is designed to help lifters assess their own functions using tests similar to the one you mentioned.
It also offers specific solutions for correcting them.
Requires consistency and self motivation, but from personal experience following the recommended exercises for strengthening can really make a difference with imbalances.
Good luck to you.